Popped Wheat Berries -- The Perfect Healthy Snack

Hello Broke Galaxians,

One of our big expenses at the grocery store come in the way of snacks--crackers, chips, sweets. When I shop when I'm hungry, it's even worse. Crackers are a big downfall. 

One way to avoid the extra expense and still enjoy nightly snacking is by making your own popped wheat--not puffed wheat, but popped wheat. 

Wheat is fairly inexpensive when bought in bulk. Many health food stores carry it. You can even buy wheat berries online at Wal-Mart. 

Although you can buy puffed wheat cereal at the store, this is not something that can be safely done at home. Commercial manufacturers have equipment that pressurize the wheat berry with high temperatures and steam to the point where the steam flashes and the kernel puffs up like popcorn. So when "they" say, "don't try this at home," it's probably best to listen. 

Wheat can still be popped, it just won't fluff up like popcorn. However, the kernels will expand slightly and can be eaten as a tasty, healthy treat that has a nutty flavor. 

How to Pop Wheat.
1. Soak the berries overnight. 
2. The next day, boil the wheat berries for a few minutes, then simmer them for 45 minutes. They should double and triple in size.  
3. Drain the wheat berries and then put them on a clean, dry towel and pat them dry to take the excess moisture off them. 
4. In a frying pan, add a few tablespoons of oil and the boiled wheat berries. 
5. Cover the frying pan with a lid. 
6. Pop the wheat berries as you would pop corn. (Gently shake the berries in the oil on top of the stove). 

When your wheat berries are popped and still hot, remove the lid and add salt or seasonings to the popped wheat. 

You can even add popped wheat to salads or sprinkle on top of your granola. 

The popped wheat berries are much better than processed snack food that is much more expensive and bad for me. 

So, my fellow Broke Galaxians, go forth and save $$$. 

Peace Peeps,
Broke Girl 



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Sprouted Wheat--The Wonder Grain

Hello Fellow Galaxians, 

I'm always on the look out for new ways to eat healthier on the cheap. As such, I buy whole grains when I can find them. One grain that has multiple uses and is particularly healthy, inexpensive and useful is wheat berries. You can order wheat from many different Online Stores, but if you're lucky, you may also find it at Walmart. If not, you can order it from them online and they will ship it right to your door. 

Wheat is versatile. If ground into flour, you can make anything you would make with regular flour. You can grow it into wheat grass, which has wonderful health properties and you can sprout it. 

Wheat Sprouts 

You can get the most nutrition from wheat by sprouting it. It can stimulate food enzymes, boost vitamin content, and counteract anti-nutrients like phytic acid, which prevents you from fully absorbing needed nutrients. And, in the sprouted form, you can enjoy massive increases in B vitamins, E vitamin, and fiber by as much as three times more. 

What Can You Do With Wheat Sprouts?

Wheat sprouts can be added to most recipes for an extra boost of nutrition. Some sprouts will have to be put through a food mill or blender beforehand. It will come out as a green mushy mess, but don’t let that stop you. This can be added to breads, cereal, rice dishes, stir-fry, casseroles, cookies and brownies, muffins, pancakes, sandwiches and salads. Wheat sprouts can be dried in a dehydrator and then ground into flour to be used in tandem with flour for breads. For a nutty flavor and texture, toast the wheat sprouts in a frying pan with a little oil. As a side note, sprouted wheat bread has been around for centuries and is a great non-gluten option for those with allergies. 

Let's get started!

How to Sprout Wheat

§  Rinse the wheat berries

§  Place about ½ cup of berries in a jar.

Fill up the jar halfway with water then cover the top with a nylon net or cheesecloth. Secure it with a Rubber band or a canning ring and soak for 12 hours or overnight.

§  Drain the water from the seeds.

§  Place the bottle in a dark area, such as a cupboard.  Be sure you haven’t covered the lid as the sprouts will need air. 

§  Twice a day, rinse the seeds with room-temperature water. 

§  In about 3 to 4 days, you’ll have sprouts.  I let them sit out on the counter for a day to green-up, but that is a personal preference.

Store your sprouts in the refrigerator and plan on using them within 6 days. 

How to Make Sprouted Flour

§  When your grain has just barely sprouted and the sprout is barely visible at the tip of the kernel a day or two into the sprouting process, it’s ready to use. If the sprout is too long, it will be harder to grind. 

§   Pour the grain in a thin layer and dry it in a dehydrator or oven of about 105° to 110° F. It’s better to use a dehydrator, than an oven. Grind the dried grain in a grain mill for flour. 

If you want to get started with sprouting and don't want to make your own sprouter consider in investing in one. 

This is for the serious super sprouter

And there you have it--you've just added valuable nutrition to your diet.

Happy Sprouting, friends.

Peace Peeps,
Broke Girl